Three Steps You Can Take to Help Prevent Cancer

Are certain people predestined to get cancer? After all, there are many diseases that are genetic, so why not cancer, too? But even if this is true, medical researchers have discovered that no one has to accept that they are going to get cancer or that nothing can be done, genetically predisposed or not.

Those who have genes that predispose them to certain types of cancer might be able to reduce their risk by living a healthy lifestyle. Researchers at the American Institute for Cancer Research estimate that as much as 49% of people think that preventing cancer is impossible or highly unlikely. However, the institute has identified three steps people could take to dramatically affect the chances of developing cancer: 1) eat a mostly plant-based diet; 2) maintain a healthy weight; and 3) exercise regularly.

The research team at the AICR has found that one-third of cancers can be prevented with these changes. And once tobacco prevention is added to the list, over half of today's cancers could be prevented.

Think about that for a moment: over 50% of all cancers are preventable.

The Institute joined with the World Cancer Research Fund to review more than 7,000 studies on cancer. They based the following recommendations on their findings.

Try to maintain a body mass index (BMI) between 21 and 23.Although a BMI of up to 24.9 is considered normal, the lower end of normal is better for cancer prevention, the researchers said.

Participate in brisk walking for at least 30 minutes a day.Ideally, though, people are advised to work up to 60 minutes of moderate exercise daily, or 30 minutes of vigorous exercise, into their routine. The report also advised that it's best to limit sedentary activities, such as watching TV.

Eat a diet that's mostly plant-based, including fruits, vegetables, and whole grains. Avoid sugary, processed foods and fast foods as much as possible. Try to limit red meat consumption to no more than 18 ounces a week. Restrict salt consumption to no more than 2.4 grams of salt daily. Limit alcohol consumption to one drink a day for women and two drinks a day for men.

Remember that adopting one healthy habit will help you to acquire other healthy habits. When you eat healthy food, for example, you'll have more energy and feel more like being active. And once you are eating healthy and getting regular exercise, your BMI will likely drop. So pick one healthy lifestyle change, and the rest should fall into place with a little bit of effort.

Sources:
1. Three Steps You Can Take to Help Prevent Cancer Wiseman, M., "The second World Cancer Research Fund/American Institute for Cancer Research expert report.
2. Food, nutrition, physical activity, and the prevention of cancer: a global perspective," Proc. Nutr. Soc., 2008 Aug.; 67(3): 253-6.

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